You will need

Relaxing music

Orange juice

Gum

Some self-control

Step 1Fake it On the big day, force yourself to pretend that you’re relaxed and confident. Simply acting like you’re cool, calm, and collected doesn’t just fool others—it actually tricks your own brain into believing that you feel that way.

Quick Tip:

If you feel yourself starting to lose it, pick a spot in the room to stare at until you feel calmer. That’s what expectant mothers are taught to do in Lamaze classes.

Step 3Talk Talk to your wife—about anything other than what’s happening. It will divert her from the pain and you from panic.

Step 4Reassure her Make reassuring gestures—hold her hand, stroke her hair, give her a back or foot massage. Doing something nice for someone else triggers the release of endorphins, which will boost your spirits.

Step 5Listen to music Play some relaxing, quiet music—nothing with a strong beat—and when you start to feel overwhelmed, sit, close your eyes, and focus on the soothing tune.

Quick Tip:

Force yourself to keep your voice quiet and calm, too. Hearing the panic in your own voice will stress you out even further.

Step 6Drink up! Have a drink—of orange juice, that is. Vitamin C lowers stress hormones in the bloodstream—and the effect is almost immediate. Don’t like juice? A 1,000 mg tablet of vitamin C will work, too.

Step 7Chew some gum Chew some gum. A Columbia University study found that chewing relaxes people by reducing muscular tension.

Step 8Go to your happy place Visualize something soothing. Brain scans show that if you close your eyes and picture a peaceful scene, you’ll start producing relaxing alpha waves in less than 30 seconds.

Step 9Take a break If things become too intense and you’re worried you’re going to faint, have a seat and tuck your head between your knees—or step out of the room completely for a breath of fresh air. Better to take a quick break than to create your very own medical emergency.

Did You Know:

The first hospital in Iran to allow fathers in the delivery room did so in 2007.